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Nutrients in 300 calories of Boiled Mustard Greens

Boiled and Drained Mustard Greens.

Weight per 300 Calories

Boiled Mustard Greens
1154g

Boiled and Drained Mustard Greens has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
31%
13%
56%
300 kcal ▼

Macro Nutrients

Boiled Mustard Greens
Energy300 kcal
10.3%
Boiled and Drained Mustard Greens have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat5.42 g
5.6%
Boiled and Drained Mustard Greens have 5.4230769230769 g of Fat per 300 calories, which is 5.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.14 g
0.43%
Boiled and Drained Mustard Greens have 0.13846153846154 g of Saturated Fat per 300 calories, which is 0.43% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.25 g
16%
Boiled and Drained Mustard Greens have 0.25384615384615 g of Omega 3 per 300 calories, which is 16% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.28 g
1.63%
Boiled and Drained Mustard Greens have 0.27692307692308 g of Omega 6 per 300 calories, which is 1.63% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Mustard Greens have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate52 g
40%
Boiled and Drained Mustard Greens have 52.038461538462 g of Carbohydrate per 300 calories, which is 40% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars16.3 g
22.4%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Mustard Greens have 16.269230769231 g of Sugars per 300 calories, which is 22.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber23 g
60.7%
Boiled and Drained Mustard Greens have 23.076923076923 g of Fiber per 300 calories, which is 60.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein29.5 g
52.7%
Boiled and Drained Mustard Greens have 29.538461538462 g of Protein per 300 calories, which is 52.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Mustard Greens
Vitamin A7131 μg
792%
RAE, retinol activity equivalents
Boiled and Drained Mustard Greens have 7130.7692307692 μg of Vitamin A per 300 calories, which is 792% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.47 mg
39.4%
Thiamine
Boiled and Drained Mustard Greens have 0.47307692307692 mg of Vitamin B1 per 300 calories, which is 39.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.73 mg
56%
Riboflavin
Boiled and Drained Mustard Greens have 0.72692307692308 mg of Vitamin B2 per 300 calories, which is 56% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35 mg
31.2%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Mustard Greens have 4.9961538461538 mg of Vitamin B3 per 300 calories, which is 31.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.4 mg
27.7%
Pantothenic acid
Boiled and Drained Mustard Greens have 1.3846153846154 mg of Vitamin B5 per 300 calories, which is 27.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.13 mg
87%
Pyridoxine
Boiled and Drained Mustard Greens have 1.1307692307692 mg of Vitamin B6 per 300 calories, which is 87% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9104 μg
26%
Folates and Folic Acid
Boiled and Drained Mustard Greens have 103.84615384615 μg of Vitamin B9 per 300 calories, which is 26% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Mustard Greens have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C292 mg
324%
Ascorbic acid
Boiled and Drained Mustard Greens have 291.92307692308 mg of Vitamin C per 300 calories, which is 324% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Mustard Greens have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E20.5 mg
137%
Tocopherols and Tocotrienols
Boiled and Drained Mustard Greens have 20.538461538462 mg of Vitamin E per 300 calories, which is 137% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K6839 μg
5699%
Phytomenadione or phylloquinone
Boiled and Drained Mustard Greens have 6838.8461538462 μg of Vitamin K per 300 calories, which is 5699% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Mustard Greens
Calcium1362 mg
136%
Boiled and Drained Mustard Greens have 1361.5384615385 mg of Calcium per 300 calories, which is 136% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.7 mg
187%
Boiled and Drained Mustard Greens have 1.6846153846154 mg of Copper per 300 calories, which is 187% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron10 mg
125%
Boiled and Drained Mustard Greens have 10.038461538462 mg of Iron per 300 calories, which is 125% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium150 mg
35.7%
Boiled and Drained Mustard Greens have 150 mg of Magnesium per 300 calories, which is 35.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese
NA
No information available
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus485 mg
69.2%
Boiled and Drained Mustard Greens have 484.61538461538 mg of Phosphorus per 300 calories, which is 69.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1869 mg
55%
Boiled and Drained Mustard Greens have 1869.2307692308 mg of Potassium per 300 calories, which is 55% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium6.92 μg
12.6%
Boiled and Drained Mustard Greens have 6.9230769230769 μg of Selenium per 300 calories, which is 12.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium104 mg
6.92%
Boiled and Drained Mustard Greens have 103.84615384615 mg of Sodium per 300 calories, which is 6.92% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.54 mg
23%
Boiled and Drained Mustard Greens have 2.5384615384615 mg of Zinc per 300 calories, which is 23% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water1059 g
28.6%
Boiled and Drained Mustard Greens have 1059 g of Water per 300 calories, which is 28.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Boiled and Drained Mustard Greens:
Minerals in 300 calories of Boiled and Drained Mustard Greens:
Macronutrients in 300 calories of Boiled and Drained Mustard Greens:



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